{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "flexed-arm hang",
      "kind": "common"
    },
    {
      "text": "isometric pull-up hold",
      "kind": "common"
    },
    {
      "text": "chin-over-bar hold",
      "kind": "common"
    },
    {
      "text": "horizontal traction isometry",
      "kind": "misspelling"
    },
    {
      "text": "Pull-up Isometric Hold",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "retraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "fingers",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "resistance-band",
      "weight-vest",
      "dip-belt"
    ],
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "1101,1537"
  },
  "id": "oec:pull-up-hold",
  "instructions": {
    "setup": [
      "Stand under a pull-up bar and grasp it with an overhand (pronated) grip, about shoulder-width apart.",
      "Step onto a box or jump up to position your chest near the bar and clear your chin fully above bar height."
    ],
    "steps": [
      "Drive your elbows down and back while retracting and depressing your shoulder blades.",
      "Brace your core and squeeze your glutes and legs together to prevent swinging.",
      "Hold the chin-over-bar position rigidly for the target duration.",
      "Lower yourself under control to a dead hang or step back down onto the box."
    ],
    "breathing": "Take short, controlled breaths while maintaining abdominal bracing throughout the hold.",
    "cues": [
      "Elbows down into your back pockets",
      "Chest up to the bar",
      "Keep the core braced and legs tight"
    ],
    "common_faults": [
      {
        "fault": "Reaching and hyperextending the neck to clear the chin over the bar.",
        "correction": "Keep the cervical spine neutral and focus on elevating the chest to clear the bar."
      },
      {
        "fault": "Allowing the shoulders to shrug up toward the ears.",
        "correction": "Actively depress the scapulae, pulling the shoulders down away from the ears."
      },
      {
        "fault": "Swinging or flailing the legs to maintain height.",
        "correction": "Squeeze the legs and glutes together in a hollow-body position to eliminate swinging."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pull-up bar is securely anchored and has adequate clearance.",
        "Place a stable step or box underneath if you cannot safely jump up or step down."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Pull-Up Hold",
  "previous_ids": [
    "oec:horizontal-traction-isometry",
    "oec:pull-up-isometric-hold"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Horizontal traction isometry",
        "url": "https://wger.de/en/exercise/1101/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      },
      {
        "title": "wger: Pull-up Isometric Hold",
        "url": "https://wger.de/en/exercise/1537/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "DiscoCop"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:pull-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:chin-up-hold"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An isometric bodyweight exercise where you hold the top position of a pull-up with your chin cleared over the bar."
}